Primary
Stretching
Secondary
Glutes, Piriformis, Hip Rotators
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
See how Supine Figure Four Stretch could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Supine Figure Four Stretch is a beginner-level general fitness movement that trains Gluteus maximus, Piriformis. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Include after lower body workouts or when glutes feel tight.
Who it's for
Anyone with hip tightness, runners, and those experiencing piriformis-related discomfort.
Keep your head and shoulders flat on the floor—there is no need to crunch up. Thread your hands through the "window" created by your crossed legs to grab behind the thigh. Pull gently and progressively, allowing the glute muscles to release over time rather than forcing.
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Also targets: Glutes, Piriformis, Hip Rotators
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Lie on back with both knees bent.
Cross one ankle over opposite knee.
Thread hands through to grab thigh.
Pull thigh gently toward your chest.
Keep head and shoulders on floor.
Hold stretch then switch sides.
Excellent for glute and piriformis release.
Keep head relaxed on floor throughout.
Pull gently, let muscles release over time.
For general fitness, start Supine Figure Four Stretch with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Pulling too aggressively.
Isometric holds like the Supine Figure Four Stretch build strength at specific joint angles. This mistake changes the angle and reduces how hard your Gluteus maximus has to work. Lock into position and hold it.
Lifting head off the floor.
Craning your neck during the Supine Figure Four Stretch changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
Tensing shoulders during stretch.
Changing your shoulder position during the Supine Figure Four Stretch can redirect the movement away from your Gluteus maximus. Use the shoulder-blade position described in the setup and keep the motion controlled.
Anyone with hip tightness, runners, and those experiencing piriformis-related discomfort.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 holds of 45-60 seconds each side.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Supine Figure Four Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Supine Figure Four Stretch
The Supine Figure Four Stretch primarily targets the Gluteus maximus, Piriformis, making it an effective exercise for stretching development. Secondary muscles worked during the Supine Figure Four Stretch include Deep hip rotators, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Our library labels Supine Figure Four Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Supine Figure Four Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Supine Figure Four Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Supine Figure Four Stretch include: Pigeon Pose, Piriformis Stretch, Seated Hip Stretch. These exercises target similar muscle groups as the Supine Figure Four Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.